Archive for July 1, 2013

Tuesday 20130702 Open Workout

Posted: July 1, 2013 by totactfit01 in Uncategorized

On ramp June 2013

Congrats to our latest On-Ramp grads!  Be sure to walk up and introduce yourself to these new TOTF brothers and sisters!

Schedule Note!  We will only have one class a day on July 4th and 5th.  Class will be at 0900 both days.  Please make note.

S/S/S:

Goblet Dumbbell Thruster

 3 rounds of 5 reps

 Try moving up weight each round

Post weight of final round to Comments/LogWOD

DB Goblet Thruster start and middleDB Goblet Thruster finsh

Pics courtesy of Twinfreak CrossFit and bodybuilding.com respectively.  Goblet Thruster = Hold a dumbbell in goblet position(pic A), palms facing up.  Squat(pic B), thruster up as you come up(pic below A&B). 

WOD:

“Engine Room”
4 Rounds For Time:
1000m Row
25 Push Press (75/55)

30min Cut-off

Post time to Comments/LogWOD

If you do not finish in the allotted 30 minutes, in LogWOD, list your time as 30:01.  In the comments section put how far you got in the 30 minutes.

Cash Out:

Pigeon Pose Stretch – 2 min per side

Video courtesy of CrossFit Charlottesville.

Firebreather Piece (Done on your own outside of class time):

Front Squat:

5 @ 80%

4@85%

3@90%

2@95%

5@80%